Chest Dip

Chest Dip


This exercise involves using parallel bars to lower and raise your body, primarily targeting the chest, triceps, and shoulders. It is a challenging bodyweight exercise that can be modified to suit different fitness levels.

Muscle Group

Equipment Required

Chest Dip Instructions

  1. Find a set of parallel bars that are sturdy and can support your weight.
  2. Stand between the bars and place your hands on each bar, gripping them tightly.
  3. Lift yourself up so that your arms are fully extended and your feet are off the ground.
  4. Lower your body by bending your elbows and leaning forward slightly.
  5. Continue lowering yourself until your chest is level with the bars.
  6. Push yourself back up to the starting position by straightening your arms.
  7. Repeat for desired number of reps.

Chest Dip Form & Visual

Chest Dip

Chest Dip Benefits

  • Targets the chest, triceps, and shoulders
  • Helps to build upper body strength and muscle mass
  • Improves overall upper body stability and balance
  • Can be done with minimal equipment, making it a convenient exercise to do at home or at the gym
  • Allows for variations in hand placement and body position to target different muscle groups

Chest Dip Muscles Worked

  • Pectoralis major
  • Triceps brachii
  • Anterior deltoids
  • Rhomboids
  • Trapezius

Chest Dip Variations & Alternatives

  • Weighted Chest Dip
  • Assisted Chest Dip
  • Parallel Bar Dip
  • Ring Dip
  • Single Bar Dip